Collagen is far more than just a trend in the beauty and health industry - it is the most important structural protein in our body, acting as a 'natural glue' to hold skin, hair, nails, bones and joints together. In this article, you will learn in a human and practical way why collagen is so essential, how it works and what benefits it offers.
Importance of collagen in everyday life
Why is collagen so important?
Over time, our skin loses its elasticity, wrinkles appear and our joints become stiffer - all of this is linked to a natural decline in collagen production. Collagen peptides supply glycine, proline and hydroxyproline, the amino acids the body assembles its own collagen from. Collagen is a structural protein of skin, bone and joints; hair is keratin, a different protein.
A personal view
Imagine if you could take care of your skin from the inside out - as if it were a small, daily wellness ritual that helps you feel good in your body. Many people now swear by collagen supplements to reduce the visible signs of ageing and maintain their flexibility.
Collagen - The miracle molecule in detail
What is collagen?
Collagen is a protein that consists of long amino acid chains and is arranged in a characteristic triple helical structure. This structure gives collagen its exceptional tensile strength and elasticity.
- Typ I is predominant in skin, bones, tendons and ligaments and provides strength and stability.
- Typ II is mainly found in cartilage and is essential for joint function.
- Typ III mainly supports the elasticity of the skin and internal organs
These different types complement each other and enable the body to adapt under changing conditions.¹
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Natural collagen production and its decline
The body's own collagen production starts to tail off gradually from the mid-twenties onwards. That is a normal process. Factors such as UV radiation, stress and a one-sided diet can speed it up further.²
Collagen peptides - from food or from a supplement - supply glycine, proline and hydroxyproline: the amino acids the body assembles its own collagen from.³
Scientific evidence: studies on the effect of collagen
Skin improvement and anti-ageing
Studies have tracked what happens to skin elasticity and wrinkle depth when specific collagen peptides are taken daily. In an 8-week, placebo-controlled study, women between the ages of 35 and 55 noticed a significant increase in skin firmness and a reduction in fine lines.⁴
Another study showed that skin hydration increased by up to 14% and skin density improved, resulting in a more youthful appearance.⁵
Support for joint and bone health
Skin is not the only tissue built largely from collagen - cartilage, tendons and bone are too. The cells that build them, chondrocytes in cartilage and osteoblasts in bone, assemble collagen from amino acids. Collagen peptides supply exactly those amino acids as raw material.⁶
A pilot study on patients with knee osteoarthritis documented that taking collagen hydrolyzate for 12 weeks led to a measurable improvement in joint function. ⁷In mice, labelled gelatin hydrolysate was traced and radioactivity accumulated in cartilage.⁸ What that means for bone mineral density in humans has not been recorded.
Positive effects on hair and nails
Hair and nails are made of keratin, not collagen. Studies in this area have recorded nail growth and nail brittleness over several weeks; the hair follicle work is laboratory research.
Promotion of hair growth
A 1993 laboratory study examined hair follicle development and connective tissue remodelling in an in vitro model.⁹ That is cell-culture research, and nothing about hair on a person's head follows from it.
Improving nail health
One clarification first: hair and nails are not made of collagen, they are made of keratin. Collagen peptides do supply amino acids, glycine and proline above all, that the body also uses to form keratin. Plenty of people know the problem of brittle, splitting nails. Studies on the regular intake of bioactive collagen peptides have therefore recorded nail growth, nail thickness and how often nails chip, over periods of several weeks.¹⁰
Clinical results on nail strength
A clinical study in which test subjects took collagen supplements daily for 24 weeks reported a significant improvement in nail strength and thickness. Participants found that their nails not only grew faster, but also chipped less easily and looked healthier overall. That is the observation from a single 24-week study. It does not carry over automatically to every form of intake or every starting point.¹¹
Other benefits: Metabolism, digestion and more
Metabolism
Collagen peptides are a protein source and count towards the daily protein intake.¹² Trials in athletes have recorded body composition and recovery markers.
Digestion
Collagen supplies glycine and glutamine, two amino acids that occur particularly often in the intestinal lining.¹³
Finally, further studies show that the combination of collagen with other nutrients such as vitamin C and zinc can additionally promote the body's own collagen production.¹⁴
Weight management
One clinical study examined satiety and recorded calorie intake at the following meal.¹⁵ It measured that intake and nothing about body weight.
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Practical application and tips
Forms of collagen absorption
Collagen can be taken in various forms:
- Powder: Simply stir into drinks such as smoothies or water, ideal for quick and flexible use.
- Capsules: Practical for on the go and no preparation required.
- Drinking ampoules: Liquid form that is absorbed very quickly.
Each form has its advantages, and the choice often depends on personal preference.
Dosage recommendations
The daily serving is 5 grams. Depending on the goal, studies work with 2.5 to 15 grams — towards the upper end for joints and muscle. It is important to integrate the intake regularly into your daily routine - preferably over a period of at least 8 to 12 weeks in order to achieve lasting results.
Integration into the lifestyle
In addition to supplementation, a healthy diet, regular exercise and sufficient sleep are crucial for promoting natural collagen production. Supplement your diet with vitamin C-rich foods such as citrus fruits and peppers to support the effects of collagen.
Conclusion
Collagen is the structural protein that holds skin, joints, tendons and bone together; hair and nails, by contrast, are made of keratin. Over the years the body's own collagen production gradually tails off - a normal process.
Studies on bioactive collagen peptides have recorded skin elasticity, wrinkle depth, joint mobility and the condition of hair and nails over periods of several weeks. If you want to give your body good raw material to work with, collagen can be one part of the picture - always alongside a healthy lifestyle.
Bibliography
- Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S (2014). Oral intake of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol, 27(1):47-55.
- Schunck M, Zague V, Oesser S, Proksch E (2015). Dietary supplementation with specific collagen peptides has a BMI-dependent beneficial effect on cellulite morphology. Journal of Medicinal Food.
- McAlindon TE et al. (2011). Change in knee osteoarthritis cartilage detected by delayed gadolinium enhanced MRI following treatment with collagen hydrolysate: a pilot randomized controlled trial. Osteoarthritis Cartilage, 19(4):399-405.
- Oesser S et al. (1999). Oral administration of 14C labeled gelatin hydrolysate leads to accumulation of radioactivity in cartilage of mice. J Nutr, 129:1891–1895.
- Moskowitz RW (2000). Role of collagen hydrolysate in bone and joint disease. Semin Arthritis Rheum, 30:87-99.
- Hunter D (2011). Pharmacologic therapy for osteoarthritis – the era of disease modification. Nat Rev Rheumatol.
- Henrotin Y et al. (2011). Nutraceuticals: do they represent a new era in the management of osteoarthritis? – a narrative review. Osteoarthritis Cartilage, 19(1):1-21.
- Yuspa SH et al. (1993). Regulation of hair follicle development: an in vitro model for hair follicle invasion of dermis and associated connective tissue remodeling. J Invest Dermatol, 101(1 Suppl):27S-32S.
- Yang CC, Cotsarelis G (2010). Review of hair follicle dermal cells. J Dermatol Sci, 57(1):2-11.
- Rahmani W et al. (2014). Hair follicle dermal stem cells regenerate the dermal sheath, repopulate the dermal papilla, and modulate hair type. Dev Cell, 31(5):543-58.
- Trüeb RM (2015). The impact of oxidative stress on hair. Int J Cosmet Sci, 37 Suppl 2:25-30.
- Chi CF et al. (2014). Antioxidant and functional properties of collagen hydrolysates from Spanish mackerel skin as influenced by average molecular weight. Molecules, 19(8):11211-30.
- Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology, August 2017. DOI: 10.1111/jocd.12393.
- SOLUGEL® Clinical Satiety Study.
- Meta-Analysis: Randomized, placebo-controlled studies on collagen supplementation for skin hydration and elasticity (Review, 2021).
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